September Newsletter 2017

September Newsletter

This month’s regular champion is a real champion who just completed massive a 4 day trail running event!

We all know running is good for us but what are the mental benefits?

This month enjoy a delicious and healthy Banh Mi Noodle bowl, the perfect meal for a spring day !


corehealth Monthly Special
corehealth Inspiration
Regular Champions
Let’s Talk Health – Whar are the mental benefits of running?

Recipe of the Month – Lemongrass Bahn Mi Noodle Bowl

corehealth Monthly Special

Father’s day has been and gone but that’s no reason to not surprise your birth givers! Treat your loved one to a voucher for any of our services and you will receive a FREE pair of our grip socks to warm up your toes in this weather

For newsletter subscribers only. Make sure to mention this edition of the newsletter to redeem your offer. Talk to staff for any additional information.

corehealth Inspiration

“Do all the good you can and make as little fuss about it as possible”

– Charles Dickens

corehealth Regular Champions

This month’s regular Champion is about a recently client Amanda, but has amazed us all with her motivation and passion for the things she loves!

Amanda is a former lawyer who is currently studying Nutrition and has been attending CoreHealth for almost 3 months, initially for additional preparation for a trail running event; Run Larapinta. The event was a 4 day trail running course through the beautiful backdrop of Alice Springs. Amanda successfully completed the race and came 4th in her category which is an amazing achievement considering it was her first multi-day event! While the weather was hot and the terrain tough (as can be seen in the pictures!), Amanda explains the event as well-organised and the environment made it even more enjoyable! Amanda isn’t a stranger to trail running, completing the Yurrebilla Trail Run event in 2016 and various events in Hong Kong during her time living there with husband and children.

As the staff at CoreHealth are well aware, Amanda isn’t the only one within her family with an athletic streak. Amanda came to know the CoreHealth community through her talented children who are also clients. They play numerous sports including netball, rowing, basketball and football and are all doing extremely well in their chosen area.

Amanda has currently given away the life of a lawyer to study nutrition. Once completed at the end of this year, she hopes to use her knowledge and love of exercise and healthy living to make an impact within the community. She is hoping to find and opportunity to promote a lifestyle of healthy eating and regular exercise (the world can’t get enough of people spreading this message!). While Amanda hasn’t yet set her sights on her next goal, we can’t wait to help her discover what that next adventure will be! We have no doubt, that no matter what it is, Amanda will train hard and come home with amazing results! All of us at CoreHealth can’t wait to see what she does next!

– Written by Sarah Bernhart

Let’s Talk Health

Mental Benefits of Running

Everyone knows that your body will physically benefit from running but what about the mental effects? Running has been found to be one of the most effective ways to improve your mental health whether it’s depression, anxiety, ADHD or simply a bad mood. Moreover, it is a proven fact – people who tend to run on a regular basis feel much more energetic during the day, sleep better at night, get a sharper memory and feel much more relaxed and positive about themselves and life in general.

Running affects, the brain by increasing serotonin substance (the neurotransmitter targeted by antidepressants therefore creating a positive mood) and the neurotrophic factor (which supports the growth of neurons). The beta endorphins released by the brain after a run reduce the pain, boost the immune system and if you actually compare it to taking morphine to reduce pain, these compounds have eighty times more effect of pain easing!

The blood flow is increased, which affects your focus and memory and in addition makes you even look better and glow, and as long as you feel better – you also look better!

The psychological effect of it is to give that person something meaningful and provide a sense of accomplishment, which can then impact his/her own personal life. The sense of freedom is boosted while running: the runner can control his destination, the speed and if you are really looking for the freedom effect you can enjoy the feeling of the wind going through your hair and forget all about your troubles!

With spring being just around the corner – what are you waiting for?!


Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A. Last updated: April 2017.

Southern Methodist University in Dallas and co-author, with Otto, of the 2011 book “Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-being.”

– Written by Hila Ben Shoham 

Recipe of the Month

Lemongrass Bahn Mi Noodle Bowl

Try one of these delicious and healthy Bahn Mi Bowls, perfect for a warm Spring day.


Ginger Lime Dressing:
⅓ cup lime juice
¼ cup each: neutral flavored oil and rice vinegar
2 tablespoons each: brown sugar, soy sauce, and fish sauce
1 teaspoon Sriracha
2 garlic cloves, grated on a Microplane or very finely minced
1 – 2″ piece ginger, grated on a Microplane or very finely minced

Lemongrass Vietnamese Balls:
3 lemongrass stalks, white part only
¼ cup cilantro
1 small onion
1 – 2-inch piece of ginger
3 garlic cloves
1 lb. ground pork, beef or chicken
2 tablespoons brown sugar
2 tablespoons fish sauce
2 tablespoons soy sauce
1 teaspoon sriracha
Oil, to thinly cover the bottom of a frying pan

Bahn Mi Noodle Bowl:
Thinly sliced veggies: carrots, cucumbers, bell peppers and red onion are my favorite
1 batch of Lemongrass Vietnamese Meatballs
Rice noodles (see notes)
A little Sriracha mixed with some mayonnaise
Cilantro and Thai basil
Sesame seeds


Lemongrass Vietnamese Balls:

Step 1: Place the lemongrass stalks, cilantro, onion, ginger, and garlic into your food processor and process on high until smooth and almost paste-like. Place the ground pork, beef, or chicken into a large bowl and pour in the lemongrass paste. Add all the remaining ingredients and mix together well. I find using my hands the easiest way to do this.

Step 2: Roll 20 meatballs and place them on a baking sheet. Place enough oil in a large frying pan to thinly cover the bottom. Heat the pan over medium-high heat until the oil is shimmering. Cook the meatballs, turning them a few times, until they are well browned and cooked through, about 8-10 minutes.

Bahn Mi Noodle Bowls:

Step 1: Whisk all the dressing ingredients in a medium sized bowl. (Or you can put everything into a 1 cup Mason jar and shake well.)

Step 2: Place all the veggies you’re using into a large bowl and sprinkle a little salt and sugar over top – about ½ teaspoon of each. Toss the veggies so that they are coated. (This will soften the veggies so they’re not too crunchy.)

Step 3: Make the meatballs using this recipe. Basically, chop a few things in your food processor, mix in some ground meat of your choice, roll the balls and quickly pan fry them. Easy!

Step 4: Cook the rice noodles according to the package directions. Normally you pour boiling water over them and let them sit for a few minutes, but this can vary depending on the type you choose.

Step 5: Toss the cooked rice noodles in the Ginger Lime Dressing and the veggies, divide between bowls and top with the meatballs, Sriracha mayo, cilantro, Thai basil and sesame seeds.

– Suggested by Marissa Carter